Neuromuscular Training Warm-Up Program for Field Hockey
About SHREDinjuries Field Hockey Neuromuscular Training Warm-Up Program
The SHRED Injuries field hockey neuromuscular training warm-up program is being evaluated in high school and youth club players. The program was developed with ongoing feedback from field hockey coaches, players, strength and conditioning staff, physiotherapists and epidemiologists.This warm-up is designed to be completed in 10–12 minutes at the beginning of every training session and game.
Neuromuscular training has been shown to reduce the incidence of injury by >30% in youth. Our current research is evaluating the effectiveness of this program in reducing injuries in Canadian youth field hockey players.
Categories
Aerobic
Jogging forward and backward
Side shuffle
Open and Close the gate
Power skips
Zig-zag running
Balance
Level 1: Single-leg balance with high knee hold
Level 2: High knee to superman balance
Level 1: Jumps with partner nudge
Level 2: Two-foot jump to single-leg landing
Level 1: Stick handling on single-leg
Level 2: Passing on single-leg
Strength
Level 1: Nordic hamstring curl
Level 2: Nordic hamstring curl with push-up
Level 1: Superman holds
Level 2: Front plank with arm lifts
Level 1: Side plank
Level 2: Side plank with torso rotation
Level 1: Squat hold
Level 2: Squat hold with torso rotation
Level 1: Clock lunges: 12, 3, 6 o'clock
Level 2: Clock lunges: 2, 5, 7 o'clock
Agility
Level 1: Skate jumps (controlled)
Level 2: Skate jumps (quick)
Level 1: Accelerations and Decelerations
Level 2: Shuttle runs
Level 1: Ball chase and shot on net
